An unhealthy relationship with healthy foods is called "Orthorexia Nervosa".
Like anorexia nervosa, it is a restriction-based eating behavior disorder. The difference from anorexia is the restriction of certain foods instead of the amount of food.
According to the National Eating Behavior Disorders Association criteria, the most common symptoms of orthorexia are:
- Frequent nutritional labeling and content control,
- Some food/nutrient groups,
- Increasing anxiety when healthy food cannot be reached,
- Following many blogs/accounts on "healthy life" on social media,
THE HEALTHY NUTRITIONS:
Even though diet programs are often applied for weight loss, it is actually a very good start to change our habits, move more and focus on our health.
Since we all have different bodies, metabolism and eating habits, the types of nutrition that we can make into a lifestyle also differ. I wanted to tell you about a few healthy eating types supported by scientific studies:
Mediterranean Type Nutrition:
It is considered the gold standard in nutrition. Rich in vegetables, fruits, whole grains, fish, oilseeds, olive oil and legumes; It is a diet low in refined products, trans fat, processed meat and simple sugar.
DASH Diet:
This diet, which stands for Dietary Approaches of Stop Hypertension, is a type of nutrition applied to prevent/cure hypertension. It includes vegetables, fruits, lean meats, low-fat dairy products, oilseeds, whole grain products, but is a restricted program of red meat, salt, fat and refined sugar.
Plant-Based/Flexitarian Diet:
It is a plant-based diet that is not as strict as vegetarianism or veganism. It contains certain amounts of animal products. Mainly vegetable protein sources are used, vegetables, fruits, legumes and whole grain products are consumed, natural foods are used instead of processed products, simple sugar and refined products are consumed. it doesn't.
MIND Diet:
This diet, which stands for The Mediterranean-DASH Intervention for Neurodegenerative Delay, is applied to improve brain health and is a combination of the Mediterranean diet and the DASH diet. Green leafy vegetables, oil seeds, whole grain products, olive oil, fish, chicken, forest fruits are used.
Intermittent Fasting (IF):
It is a form of diet with periods of hunger. The most commonly used type is 8/16 hour intermittent fasting. Unless there is a health problem that requires otherwise, it is a healthy diet.
NUTRITION DURING MENOPAUSE
In parallel with the changes that occur in the body with age, the nutritional content should also be regulated. There are 3 important nutrients to consider at this point.
Calcium:
The body's "estrogen" secretion decreases during the menopause process. Estrogen hormone increases the absorption of vitamin D and indirectly calcium. When this hormone decreases, there is a serious decrease in the amount of calcium that is automatically absorbed into the bones. This is why osteoporosis, or osteoporosis, is more common among women. To reduce this risk, a daily intake of 1200 mg of calcium is required.
Protein:
As we age, the body tends to move less and sit more. This situation paves the way for muscle loss, also called "sarcopenia". An 80-year-old woman loses almost 50% of her skeletal muscle. Consuming the required amount of quality protein every day will minimize this loss. Recent studies have shown that red meat/chicken/fish is not the only way to consume adequate amount and quality protein, and that a plant-based diet can also meet this need if it is planned consciously and in a balanced way. A balanced diet should be planned by providing variety in the egg, cheese, milk, yogurt, ayran, legumes, oil seeds and cereal group. A protein intake of 1-1.5 grams per kg is recommended for women over 50 years of age.
Vitamin B12:
The amount of vitamin/mineral absorbed from food decreases with age. . The most important of these is vitamin B 12, which plays an essential role in red blood cells and healthy brain function. The richest sources of this vitamin are eggs. Ta, milk, lean red meat and fish. The recommended daily amount for women over 50 is 2.4 mcg.
POTASSIUM
Potassium is a nutrient that is generally insufficiently taken. Its deficiency causes various health problems. In order to increase this awareness, "potassium" content has now been added to food labels.
It has many functions in the body:
- It plays a role in muscle contraction,
- Intracellular -It provides extracellular fluid and mineral balance,
- Limits the effect of sodium and keeps blood pressure at normal levels,
- Reduces the risk of kidney stone formation and osteoporosis.
According to the data published in international nutrition guidelines; Men aged 19 and over need 3,400 mg of potassium per day, while women need 2,600 mg of potassium. It is recommended to meet the potassium to be taken naturally with nutrition, but if there is a deficiency, potassium supplement can be used by consulting a specialist.
Basic Potassium sources: Green leafy vegetables, tomatoes, eggplant, zucchini, potatoes, carrots, beans. , dairy products, meat, poultry, fish and nuts.
- 1 medium potato: 930 mg
- 500 grams of spinach: 840 mg
- Half a glass of raisins: 618 mg
- 1/4 small broccoli: 460 mg
- 1 medium tomato: 430 mg
- 1 medium banana: 420 mg
- 1 glass of milk : 350 mg
- 1/2 cup of lentils: 365 mg
If you include potassium sources by providing variety in your diet, you can complete the amount you need daily.
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